Decathlon push-up Board DBP03: Train your abs and upper body at home

A simple board design could make a difference.

Anyone hoping to shed winter weight and tone their midsection often runs into two obstacles: they lack the money or motivation for a gym, while traditional floor exercises offer little enjoyment. This is where a new device available from Decathlon comes in: a multifunctional push-up and plank board that lets you train your whole upper body at home – with a counting function for every repetition.

How the push-up Board DBP03 works

At the centre of the device is a sturdy exercise board into which two removable handles can be locked in different positions. Called the push-up Board DBP03 by HMS, the model is designed as a compact home gym for the upper body.

The board combines several features:

• Handle positions at different angles for the chest, shoulders, triceps and back
• A large padded surface for planks and abdominal exercises
• An integrated repetition counter with an optical sensor
• A non-slip underside and easy-grip foam handles

The combination of colour-coded handle positions and an automatic counter makes training considerably more structured than simply doing press-ups on the floor.

The built-in sensor detects each downward movement during press-ups and counts it automatically. A small display shows exactly how many repetitions you have completed. For anyone who usually trains approximately rather than keeping track, it provides clear, measurable feedback.

Why the board is suited to abdominal and upper-body training

The emphasis is on the entire upper body – and that is precisely its key benefit for people mainly looking to get their stomach into shape. Crunches alone do little if the back, shoulders and arms remain weak.

The board works several areas at once:

• Press-ups with a fixed handle height take pressure off the wrists while working the chest, shoulders and triceps more intensely.
• Planks on the padded surface engage the entire core, rather than only the rectus abdominis muscles.
• Dynamic variations, such as alternating between a high and low plank, increase calorie expenditure and improve stability.

A lesser-known point is that regular upper-body training raises your basal metabolic rate. Muscles use energy even at rest, while a strong core supports every everyday movement, from lifting shopping bags to sitting at a desk.

Colour guidance for different muscle groups

The board features various holes marked with colour codes. Depending on the colour selected, the workload shifts to different muscle groups:

The precise colour combinations may differ slightly between product series, but the principle is unchanged: there is no need to study workout plans, as the board guides you towards the appropriate handle position.

How to use the board for abdominal training at home

Getting started is straightforward. All you need is a little floor space and, ideally, a mat underneath if you have a delicate floor.

Step-by-step press-ups with the counter

1. Insert the handles into the specified holes according to the muscle group you want to target.
2. Place the board on the floor with the non-slip side facing down.
3. Hold the handles, bring your body into a straight line and brace your abdominal muscles.
4. Bend your arms until you are just above the board. The sensor detects the depth.
5. Push yourself back up in a controlled way, keeping your gaze directed downwards.
6. Check the display: your repetitions are counted automatically.

If you cannot yet perform a full press-up, place your knees on the floor while still keeping your upper body as straight as possible. The counting function works in exactly the same way.

Planks and abdominal variations on the board

For core work, use the padded surface directly without the handles:

• Classic forearm plank: Place your forearms down with your elbows beneath your shoulders, extend your legs, tighten your stomach and hold the position.
• High plank: Put your hands on the board with your arms straight, keep your body in one line and do not allow your lower back to sag.
• Alternating planks: From the high position, lower yourself onto your forearms one side at a time, then push back up. This challenges the abdominal muscles intensely.

Planks on a stable, slightly raised surface feel easier for many people than doing them directly on a hard floor – allowing you to hold them for longer and train more efficiently.

Who the device is worth buying for – and who it is not

At around €54, the board costs substantially less than an annual gym membership. It is particularly suitable for:

• Working people with limited time who want to exercise shortly before or after work
• Beginners seeking a guided option for the upper body and abdominal muscles
• More experienced users who want to structure their press-up workout more clearly
• People who do not enjoy training in front of others at a gym

The board is less suitable for anyone with major wrist issues or acute shoulder injuries. In these cases, it makes sense to consult a physiotherapist or doctor before beginning training.

How much can the board really do against belly fat?

A device on its own will not make belly fat disappear. What matters is still a combination of a calorie deficit, everyday movement and strength training. The board mainly provides the strength-training element – in a format that can realistically fit into daily life.

A typical weekly plan using the board could look like this:

• 3–4 sessions per week of 15–20 minutes each
• 3–4 sets of press-ups in different positions per session
• 2–3 plank variations, each held for 20–40 seconds
• Short rests of 45–60 seconds between sets

If you pair this with reasonably balanced eating habits and move a little more in daily life – taking the stairs rather than the lift and walking short distances – the likelihood of your waist measurement gradually decreasing over several weeks rises significantly.

Practical tips for greater success and less frustration

Many people do not fail because of the exercises, but because they cannot establish a routine. The board is easy to store away, which is useful – but it also creates the risk of it disappearing into a cupboard and never coming out again.

• Keep the board visible: Leave it in the living room or beside your desk, for example, as a constant reminder.
• Keep it short rather than long: Three 10-minute sessions a week are better than one long workout that ends up being skipped.
• Set targets on the display: Choose a fixed number of repetitions or plank seconds and stick to it.
• Add variety: Try a new handle position every week to keep the stimulus high.

Beginners may benefit from starting with only two muscle groups in each session, such as the chest and abdominal muscles. Once you feel more confident, add the shoulders and back.

Background: why planks are so effective for the abdominal muscles

When people think of abdominal training, crunches are often the first exercise that comes to mind. Planks may seem unremarkable, but they are far more functional. Rather than shortening individual muscles alone, they train the interaction between the abdominal muscles, back, hips and shoulders.

A stable core:

• protects the spine during everyday strain
• improves posture and gait
• lowers the risk of back pain
• often creates the appearance of a slimmer waist as a side effect

The board’s firm surface makes it easier to maintain the position because your elbows or hands do not slide away. Anyone whose elbows are uncomfortable on hard floors benefits from the padding.

Combined with press-up training, it creates a small but fairly complete home gym for the entire upper body. Anyone who uses the board regularly and also adjusts their eating and movement habits slightly can make a noticeable effort to tackle stubborn belly fat – all without a gym membership.